Vegetables have the ability to support heart health, enhance liver function and help prevent chronic diseases. The conclusion drawn from a study published in the Journal of Agricultural and Food Chemistry shows that chopping and briefly sautéing broccoli can help increase the amount of sulforaphane.
The effect of temperature on nutrients
Eating broccoli raw or quickly stir-fried is the best option to retain all of its antioxidants.
Cooking broccoli can inhibit the enzyme myrosinase, which is needed to form sulforaphane. Long cooking times and high temperatures drastically reduce the amount of this antioxidant, according to Verywell Health.
Ms. Stephani Johnson, nutritionist, lecturer at Rutgers Medical School (USA), confirmed that overcooking reduces the content of sulforaphane and other important nutrients in broccoli.
Stir-frying broccoli quickly over moderate heat helps prevent myrosinase enzyme activity from being destroyed by heat.
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The best way to cook broccoli
Stir-frying broccoli quickly over medium heat helps prevent the myrosinase enzyme from being destroyed by heat, keeping the amount of sulforaphane on your plate high.
Chopping broccoli into small florets about 90 minutes before stir-frying helps produce the highest amount of sulforaphane.
Chopping activates the enzyme myrosinase, which converts glucoraphanin to sulforaphane before the enzyme is destroyed by heat, explains Stephani Johnson.
Preparation techniques like chopping before cooking and quick stir-frying play an important role in maximizing the health benefits of broccoli, says Johnson.
Benefits of sulforaphane
Sulforaphane is a natural compound found in vegetables such as broccoli, Brussels sprouts, cauliflower, and kale.
Ms. Stephani Johnson said that sulforaphane stimulates the body to create antioxidant enzymes, neutralizes free radicals and protects cells from oxidative damage.
This antioxidant also helps prevent cancer by eliminating harmful substances, inhibiting the growth of cancer cells, reducing inflammation and oxidative stress.
Sulforaphane also helps the liver detoxify effectively and maintains heart health by improving blood pressure.
Other benefits of broccoli
Broccoli is rich in important vitamins and minerals such as vitamin C, K, A, potassium, magnesium, calcium and iron. This vegetable also provides a lot of fiber, which helps with digestion, and contains powerful antioxidants such as sulforaphane, lutein and zeaxanthin.
Ms Johnson stressed that broccoli is very good for the body. It is low in calories, high in fiber and is a healthy food.
Source: https://thanhnien.vn/chuyen-gia-dinh-duong-chi-cach-che-bien-bong-cai-xanh-tot-nhat-185251125165634542.htm
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